How to Improve Ferritin

by Janet Renee

Iron is one of the most abundant minerals in nature.

Your body requires the mineral iron for a number of crucial functions, including carrying oxygen from your lungs throughout the rest of the body. Ferritin, a protein, serves as a storage form of iron that when low indicates iron deficiency. Your physician interprets your ferritin test results and recommends improving your ferritin levels when tests indicate they are low. With some know-how and dietary changes, you can improve your iron intake so that your ferritin levels increase.

1

Consume a wide variety of iron-rich foods. Following a restrictive diet that omits many foods increases your risk of having low ferritin. There are two forms of iron – animal foods contain heme iron, while plants contain non-heme iron. Eat plenty of vegetables, beans, lentils, whole grains and fortified foods for non-heme iron. You can find heme iron in eggs, meat, fish, poultry and seafood. Oatmeal and ready-to-eat cereals are fortified with iron also.

2

Pay extra attention to your iron intake if you follow a vegan diet, since you rely solely on non-heme iron. Be aware that your body does not absorb non-heme iron as well as it does heme. Focus on plant-based foods with the highest iron content so that you can increase your ferritin levels. Broccoli, asparagus and dark leafy greens such as spinach, collards and kale are the richest iron sources among vegetables, while lima beans and kidney beans are iron-rich legumes.

3

Talk to your doctor about taking iron supplements if your ferritin levels are very low. Your physician can prescribe iron tablets to help bring your levels up quickly. These are commonly taken on an empty stomach each day with vitamin C, because it improves absorption. Iron supplements often cause constipation, so your doctor may recommend a stool softener. You may also notice that your stool is darker, even black. This is a harmless side effect.

4

Determine whether you have an underlying condition affecting your body's ability to absorb iron. Common medications such as contraceptives and antibiotics decrease iron absorption and can lead to low ferritin. Surgeries such as gastric bypass and bowel resection decrease iron absorption. Gluten intolerance, inflammatory bowel disease and irritable bowel syndrome cause inflammation in your intestines and this decreases iron absorption. Talk to your doctor if you have any of these conditions or have had any surgical procedures on your stomach or intestines.

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About the Author

Janet Renee began writing about health and nutrition after receiving a Bachelor of Science in dietetics, food and nutrition from the University of California, Berkeley. She went on to earn her Master of Science in nutrition from the University of Chicago. Renee has worked as a nutrition specialist and dietitian since 2000, focusing on metabolic and hormonal balancing.

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